Thursday, July 2, 2026
Summer Training Block
Warmup
16 X 50 @ own Sendoff
4 stretch; 4 K-S; 4 IMO-FR; 4 F-E; E-F
Main Set
12 High Velocity Swims @ 2
4 Dives to far flags
4 Dives to wall to 3 touches coming home
4 build to full speed by far flags and then full send last 3 touches and last 25
*plenty of time to get some high quality work in
D-Crew
3 X [50 + 75 + 50 + 100] @ 2
*throw down some low numbers, use the 50's to always hit your highest speeds, extend it with the 75 and 100.
Notes: Hit some high end speeds with a bang before the holiday Weekend
Take Friday off!
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